The top five fitness mistakes

So, how are those resolutions coming? You know, those idealistic plans you hatched while buzzed on champagne on New Year’s Eve? If you’re on schedule, then good for you.

For the rest of us who could use some help, health and fitness expert Eric Plasker, author of “The 100 Year Lifestyle Workout” (GPP Life, $16.95), has identified common fitness mistakes people make:

Exercising for someone else. You’re more likely to stick to a workout program if you’re doing it for yourself, to lose weight or get healthier or whatever. If you’re exercising to please your spouse or someone else, you might run out of steam pretty quickly. So figure out how exercising will help you and remind yourself of that when you’re feeling discouraged or tired.

Doing too much, too soon. When I was in grad school, I decided I wanted to get fit, so I started by running around and around the school’s gym track for an hour. It was so painful and boring (and I was so sore the next day) that I swore off exercise for a year. Not smart.

It’s a mistake to push yourself when you’re not ready, Plasker says. That’s a recipe for injury. He recommends starting slowly, at a comfortable pace, then increasing the frequency, intensity and duration of your workouts after a week or two.

Not fueling your workouts properly. You can’t reap all the benefits of exercise while eating a crappy diet. Exercising doesn’t mean you can eat whatever you want, and you shouldn’t starve yourself to lose weight either. Plasker recommends eating “superfoods” such as blueberries, salmon, whole grains and almonds to give yourself proper nutrition and energy.

Not sleeping enough. Just as you need enough food to fuel your workouts (in addition to all your other daily activities), sleeping too little means your body isn’t able to recover sufficiently and you won’t have much energy to work out (in addition to all your other daily activities), Plasker points out. So make sleep as important in your routine as exercise.

Not tracking your progress effectively. To meet a goal, such as losing weight or running a 5K, track your workouts to make sure you’re consistent, Plasker says. And check on your progress regularly (if you’re trying to lose weight, for example, weigh yourself on a scale and use a tape measure and body fat caliper to watch yourself lose inches and body fat).